WOD: April 13th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Sampsons 50′
Scorpions x20
Walking Side Lunges 100′

Partner Assisted or Banded (RED) Hamstring Curls x20

2 Rounds
2 Turkish Get Ups (light)
5 DB Front Squats (light)
5 DB Shoulder Press
5 DB Thrusters

Accessory/HIIT/ROMWOD

1.
Accessories, 3 RNFT
DB or barbell strict shoulder press x 6-8 reps
Rest 60 seconds
Bulgarian Split Squats x 6-8 reps each leg
Rest 60 seconds
Double underpractice x 60 seconds
Rest 60 seconds

2.
DBL Tabata
Hollow Rock
sit-ups
flutter kicks
V-Ups

3.
ROMWOD

Partner WOD

Fitness
AMRAP, 14 mins
Teams of two:
60 hang power cleans 45/35
40 box dips
20 thrusters 45/35
*break up reps however you wish

Scaled
AMRAP, 14 mins
Teams of two:
60 hang power cleans 75/50
40 dips
20 thrusters 75/50
*break up reps however you wish

RX
AMRAP, 14 mins
Teams of two:
60 hang power cleans 95/65
40 ring dips
20 thrusters 95/65
*break up reps however you wish